18th Century Diary

green moss on concrete wall

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by

Thomas Coady
in

Antinutrients: Overview and Practical Tips

Antinutrients are naturally occurring compounds in certain foods that can interfere with the absorption of nutrients like vitamins and minerals. While they are generally not a concern for most people consuming a balanced diet, understanding them can be important, particularly for those with specific dietary restrictions or nutrient deficiencies.

Common Antinutrients

1. Oxalates

  • Found in: Spinach, rhubarb, beets, nuts, and sweet potatoes.
  • Effects: Binds calcium and forms insoluble compounds, reducing calcium absorption.
  • Mitigation: Pair with calcium-rich foods, cook (e.g., boiling reduces oxalates), or limit intake if prone to kidney stones.

2. Phytates (Phytic Acid)

  • Found in: Whole grains, legumes, seeds, and nuts.
  • Effects: Binds minerals like iron, zinc, calcium, and magnesium, reducing their bioavailability.
  • Mitigation: Soaking, sprouting, fermenting, or cooking grains and legumes.

3. Lectins

  • Found in: Beans, lentils, tomatoes, and wheat.
  • Effects: Can interfere with nutrient absorption and cause digestive discomfort if not properly cooked.
  • Mitigation: Cooking destroys most lectins (e.g., boiling beans for at least 10 minutes).

4. Tannins

  • Found in: Tea, coffee, legumes, and some fruits.
  • Effects: Can inhibit iron absorption (especially non-heme iron from plant sources).
  • Mitigation: Consume iron-rich foods with vitamin C, which enhances iron absorption.

5. Goitrogens

  • Found in: Cruciferous vegetables (broccoli, cauliflower, kale), soy products.
  • Effects: Can interfere with iodine uptake by the thyroid gland, potentially affecting thyroid function.
  • Mitigation: Cooking reduces goitrogens significantly; ensure adequate iodine intake.

6. Saponins

  • Found in: Legumes, soy, quinoa.
  • Effects: May reduce nutrient absorption but also have potential health benefits (antioxidant and cholesterol-lowering effects).
  • Mitigation: Soaking and rinsing can reduce saponins.

7. Glucosinolates

  • Found in: Cruciferous vegetables (broccoli, cabbage, Brussels sprouts).
  • Effects: Can interfere with iodine absorption, affecting thyroid health.
  • Mitigation: Cooking reduces their activity.

Health Benefits of Antinutrients

Despite the term “antinutrient,” many of these compounds offer health benefits:
– Phytates: Antioxidant properties and may reduce the risk of certain cancers.
– Lectins: In small amounts, may improve gut health.
– Tannins: Anti-inflammatory and antimicrobial effects.
– Saponins: Support heart health and boost immunity.
– Glucosinolates: May help prevent certain cancers.

Practical Tips to Minimize Negative Effects

1. Soak and Sprout

  • Soak grains, legumes, and nuts in water for several hours to reduce phytates, tannins, and saponins.
  • Sprouting seeds and legumes increases nutrient availability.

2. Cook Properly

  • Heat destroys many antinutrients like lectins, goitrogens, and saponins.
  • Boiling vegetables like spinach can reduce oxalates.

3. Pair Foods Strategically

  • Combine iron-rich foods with vitamin C (e.g., spinach salad with citrus dressing) to counteract phytate and tannin effects.
  • Pair high-oxalate foods with calcium sources to limit oxalate absorption.

4. Balance Your Diet

  • Eating a variety of foods ensures you get enough nutrients despite the presence of antinutrients.

5. Fermentation

  • Fermented foods like sourdough bread or fermented soy (e.g., tempeh) have reduced antinutrient content and improved nutrient bioavailability.

Recipes

Explore practical recipes using these techniques to reduce antinutrients and boost nutrition!